OPEX Garden Oaks

People get lost in the idea that more is better in fitness. In order to continually grow and improve there needs to be a plan, there needs to be rest, and you must be able to retest to insure what your doing is working.

Supplements: What's Really In There? You take your training seriously, and do everything within your power to support the gains and performance you desire in the gym. -You sleep at least 7-9 hours most nights -You prioritize your mobility every session—and between sessions -You’re on a program and working with a coach who indivi....

Whether remodeling the gym’s bathrooms or patterning a movement, you have to go back to the basics and studs to uncover the underlying issues.

"The Power Is In Your Mind"

You Become What You Think You Become What You Think How Your Mind Influences Your Athletic Performance“Your beliefs become your thoughts, your thoughts become your words, your words become your actions, your actions become your habits,

People’s ability to breathe has changed little over time, it can still be done consciously or unconsciously, to calm you down or amp you up, but what has changed is the society we live in, one that thrives on constant stimulation.

In this nonstop, ever changing, always stimulated world, we are introduced to constant stressors on our body and this makes our sympathetic nervous system (what controls fight or flight response) to be in constant overdrive. All of this stimulation created from busy and stressful days increase the stress hormones, cortisol and adrenaline, which raise blood pressure, blood sugar, heart rate, and breath rate. This increase in breath rate creates short and shallow breathes that signal your sympathetic nervous system (fight or flight) to turn on. Being in fight or flight mode constantly will cause body fatigue, poor mental acuity, and impair concentration among other problems.

By learning to control your breathe and to breath with your diaphragm you are enabling your parasympathetic nervous system to turn on. The reason your parasympathetic nervous system is triggered by diaphragmatic breathing is because it stimulates your vagus nerve, which runs from the base of your brain to your abdomen and is responsible for controls your nervous system responses. Your parasympathetic nervous system is in control of relaxation and digestion. Setting aside time for breath work everyday has been shown to:

Help reduce anxiety and stress by lowering cortisol levels.
Help lower blood pressure and heart rate.
Increases cell’s life span due to increased lymphatic flow.
Slows the aging process by increasing human growth hormone.
Improves your mood by releasing serotonin.
Improves mental focus and acuity with increased blood flow to brain.
Improves your ability to create intra-abdominal pressure: vital for stabilizing your spine while working out

These are several of many benefits that can been seen and felt through daily breath work.

Here is a simple beginner breathing exercise to controlled diaphragmatic breathing.

1. Lie on the floor with your legs bent, feet flat on the floor.
2. Place one hand on your belly and one hand on your chest.
3. Close your eyes and inhale through your nose. As you inhale, through your belly, feel the hand on your belly rise as the hand on your chest stays still. Inhale for two seconds.
4. Hold your breath for 8 seconds.
5. Controlled exhale through your mouth for four seconds, and feel your belly fall down toward your spine.
6. Continue this process for 5 minutes, then stop.
Goal is to build up to 8-10 minutes

If you find that you are having trouble only having your belly rise when inhaling, keep focusing only breathing through the belly during the exercises and practice!

Getting my 10 minutes of daily breath work in. Just 10 minutes of controlled diaphragmatic breathing may be one of the most time efficient and effective ways to control stress and anxiety amongst many other health benefits.
I utilize different forms of breathing practices such as apnea breathing, pranayama, and wim hof’s techniques depending on what response I need in the moment. Man breathe is an amazing thing.- Tanner

The John Reilly:

I started CrossFit 8 Years ago, and quickly fell in love with the challenge of learning a wide variety of movements, the competition, and being functionally fit. My biggest weakness was leg strength and I struggled for years trying to get stronger. It seemed as if every time I would focus on a strength program I would improve slightly then get injured. I would rehab, regain my base level of strength, and start the process again.

After talking with Vic about OPEX 9 months ago, I decided to give it a try. The first thing he did was assess my movement patterns to see my strengths and weaknesses. He immediately had me stop squatting due to imbalances, and had me only perform single leg movements to correct them. After 3 months, he had me work up to a Heavy Back Squat and I matched my all-time PR with no pain. Since then I have set lifetime PRs on my Back Squat (+10 #), Front Squat (+20 #), and Clean & Jerk (+15 #).

My Gymnastics (Muscle Ups, Chest to Bar Pullups, Handstand Push-ups, etc.) have also drastically improved, all while I have stayed healthier than ever. I think all of it is due to the individualized programming that works on my weaknesses and has me working towards incremental improvements. He also continuously asks for feedback on how I am feeling to monitor and adjust my training to keep me injury free. At 43 years old I am stronger than ever and in the best shape of my life.

> Individual design programming IS the best way for you to reach your goals whether those goals be long term health, an upcoming competition or relieving chronic pain. Your fitness journey is limited when your training is based on a workout that is designed for the masses.
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> The fastest and most sustainable way to reach your goals is through an individually designed workout based on lifestyle factors, sleep patterns, personal motivation, stress levels and movement inefficiencies. With ID, your coach will coach you to manage your nutrition, fitness and lifestyle in order for you to reach your immediate and future goals.
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> If you find that you thrive in a group atmosphere, not to worry- ID is still your best option, and here's why: individual design programming puts the emphasis back on YOUR personal needs while giving you the ability to work out in a group setting. Your workout will be in a group setting with each of you following various, personalized workout programs under the guidance of a personal coach.

First Memory of Fitness

My Mom!
She would put in one of her VHS work out taps and go to town.
I remember watching my mom doing step ups with high knees, lunges, Jane Fonda’s, and curls with a press.
Her equipment was Dumbbells, ankle weights, and the plastic step up box where you could make it higher be adding plastic pieces on both sides.

I imagine for her it was a way to have some freedom away from work, a few minutes to herself without my sister and I bugging her. For me it instilled the importance of fitness, which led me to use fitness and working out as a gateway to reach my goals in the military and civilian life.

Now as a father I want to install the same love and importance of fitness in my daughter. So, she can live a healthy life. Our kids are watching us and grow up copying what we do as parents. Let show them by example how to live a healthier life through good nutrition and fitness. This will set them up for success.

-Vic

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OPEX Gyms- The Why

The Story of OPEX Fitness